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8/25/2025 – WOD

Strength
a) Front Squat – 10/8/6/4/2
b) DB Pull-over (1 DB) – 5×10 (heavy)
—18 Minutes to get this work done. Start @ 65-70% for set of 10 & increase weight each set. If you want to hit a heavy single at the end you can. 

Conditioning “20 Min Cap”
4 RFT
150m Backwards Sled Drag 70/45#
12 GI Janes
25 Russian KB Swings 88/70#

WOD Notes: Goal is to get under the 20 min cap. Pick a sled weight that allows you to walk very fast or jog slowly. You should not be walking the entire time. The drag is to the “Evoqua” sign & back. Pick a pull-up bar that’s just above reach if you can do a strict pull-up. Swings should be unbroken & get challenging. You may scale to 20 if necessary.

Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15

8/23/2025 – WOD

Conditioning
4 RFT w/ Partner
600m Run
40 DB Hang Snatches 70/50# (one arm)
60 Weighted Sit-ups
40 DB Thrusters 50/35#

WOD Notes: Goal is sub 35 minutes. For the weighted sit-ups, you will hold DB behind your head if possible & work at the same time as partner. RX would be a 25/10# DB. You can alternate arms each rep on the DB Hang Snatches if you want or stay in the same arm, but make sure you do the same reps on both sides. 600m Run sub = 1500m bike. 

8/21/2025 – WOD

Strength
Hang Snatch – 2 EMOM x 10 Sets @ 70% for the first 5 sets, then 75% for the last 5 sets.
—Your may stay at the same weight & work on technique especially beginners or go heavy towards the end if you feel strong. Squat if you have the OH mobility. You can also take additional rest as needed towards the end.

Conditioning
5 RFT
15/12 Cal Ski
3 Wall Walks  (RX+ = 5)
10 Front Rack Lunges (increase after round 3 & 5)

WOD Notes: Goal is 12-16 minutes. WW sub = 8 shoulder tap/WW & elevate feet on box or bench to make it more difficult. You may also do a mix of both WW & ST. Lunges should be light rounds 1&2 to where you go unbroken fairly easy. Round 3&4 should start to get more difficult & round 5 should be close to a max set for 10 reps. RX would be M: 155/185/205#, F: 105/125/145#.

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) DB Skull Crushers – 4×12 (heavy)

8/20/2025 – WOD

Strength
a) Deadlift – 5×5 (pause just above knee cap for a sec on the way up) @ 75%
b) Strict Pull-ups (supinated) – 5×10 (use a band or pulley if necessary)
—Superset a/b every 3:30. During the pause, think about pulling the bar through your legs by utilizing lats. There is a going to be a little interference with the pull-ups, so you might need to stay a little lighter on the DL.

Conditioning – “20 Min Cap”
For Time
Buy In: 150 Double Unders
8 RFT
12/10 Cal Bike
4 Dball Over Shoulder 150/115#
Buy Out: 150 Double Unders

WOD Notes: Goal is 15-19 minutes. You don’t have to reset the monitors each round. DU sub = 200 singles, 100 straddle plate jumps, or 300ft Versa.

Assistance
a) GHD Sit-ups – 5×20 (weighted)  -rest 45 Sec between
b) DB Reverse Flies – 4×15

8/19/2025 – WOD

Strength
a) Bench Press – Work up to a heavy single + 2 ME @ 70% (8+ reps)
b) GHR (4×12) or Hamstring Sliders (4×15) 
—You have 18 minutes to get this work done. Use a regular barbell & go for a PR if you feel strong!

Conditioning
5 Rounds (interval)
12/10/8/6/4 Hang Power Cleans (increase after each rd)
12/10/8/6/4 Push Jerks (increase after each rd)
12 Bar Facing Burpees   (RX+ = 15)
—Rest 90 Sec between rds

WOD Notes: Goal is to be under 2 minutes/Rd. You should have to break up each round 1-2 times. Start @ 60% for the round of 12 & increase by 5% per round. Jump over the bar if you’re capable!!! Don’t step over because you just don’t feel like jumping. Try to push the pace on the burpees since you have 90 Sec of rest each round! Use same weight for both movements unless one is significantly stronger than the other.

Assistance
a) Tabata 12 Rounds: Hollow Rocks
b) 10 Lateral Raises + 10 Front Raises – 4 Sets

8/18/2025 – WOD

Strength
a) Back Squat – 2×5 @ 75%, 1×3 @ 80%, 1×2 @ 85%, 2×1 @ 90%+
b) DB Bicep Curls – 5×10 (slow eccentric – heavy)
—18 Min Clock to get all this work done. Superset a/b as needed. Work up to a heavy single for part (a). If you feel strong go for a PR!

Conditioning
4 RFT
100 Yard Sandbag Bear Hug Carry 125/90#
15 T2B  (Sub: GHD SU or Weighted SU) – RX+ = 20
25/20 Cal Row

WOD Notes: Goal is 13-17 minutes. The carry is to the far curb & back into the gym. Reset monitor after each round if you get back before it shuts off.

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15

8/16/2025 – WOD

Conditioning
1 Mile Run or 4K Bike For Time
—At the 10:00 mark:
60 Snatches For Time (Partner Isabel) 155/105#
—At the 20 min mark:
Max Unbroken Walls (one attempt only) 30/20# to 10/9.5ft
—At the 25 min mark:
For Time w/ Partner
20 Laps Prowler Push
20 Tire Flips

WOD Notes: Goal is to finish under the 10 min cap for the run and have at least a few minutes rest. Shorten up the run if you can’t get at least 2 minutes rest. Snatch weight = 70% of power snatch (should be singles back and forth). You may clean n Jerk instead of snatch if you want. Shoot for 50+ Wall Balls in a row, so use a ball where you accomplish that. It’s 10 Laps & 10 Tire Flips each at the end.

8/14/2025 – WOD

Strength
a) Bulgarian Split Squats – 5×5 (each leg) ***Don’t sandbag the weight!!
b) DB Strict Press – 5×10
—Superset a/b every 3:30. Hold barbell in front rack for part (a)

Conditioning
12 Min AMRAP
9/8 Cal Ski
6 Deadlifts 295/195#
3 Wall Walks

WOD Notes: Goal is 6-8 rounds. Use around 60% of DL. Should be able to do 6 touch n go or 2 sets of 3 (not have to really rest before picking up the bar each round). WW sub = 1-2 reps or 8 shoulder taps/WW. Elevate feet on bench or box to make it more difficult.

Assistance
L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)

8/13/2025 – WOD

Strength
a) Clean – 10×1 (start @ 70% & build to heavy single)
b) Strict Pull-ups – 5×8 (advanced = C2B or weighted)
—Every 3:30 do 2 sets of cleans + 1 set of pull-ups. You may squat or power the clean.

Conditioning
5 Rounds (interval)
6 Power Cleans 185/125#  (RX+ = 215/145#)
60 Double Unders
15/12 Cal Bike (sprint)
—Rest 90 Sec between rds

WOD Notes: Goal is to be under 2 minutes each round. Try to push the pace on the bike!! PC = 75% (should be relatively quick singles, but not feel light). DU sub = 100 Singles, 50 straddle plate jumps, or 120ft versa.

Assistance
a) GHD Sit-ups – 8×15 (weighted)  -rest 45 Sec between
b) DB Reverse Flies – 4×15

8/12/2025 – WOD

Strength
a) Bench Press (specialty bar – pause) – 5×2 @ 80%+, 2xME @ 65% (12+ reps)
b) GHR – 4×12 or Hamstring Sliders – 4×15 (advanced = banded)
—Superset a/b every 3:30. Use axle, multi-grip, yukon, or spider bar.

Conditioning
For Time
1-10 Reps: (Burpee + extra push-up) over the Rower
2-20 Cal Row
***100 Yards One Arm Farmers Carry to start & end the workout and after round 5.

WOD Notes: Goal is 13-17 minutes. You will count by 1’s each round on the burpees & count by 2’s on the rower. Total Volume is 55 burpees + 55 extra push-ups & 110 cals on the rower. Try to go heavy on the Farmer’s Carry. You may use straps if necessary. Left arm out to the far curb & right arm back. Try to jump over the rower (laterally), but if you don’t feel comfortable just step over.

Assistance
a) 30 Sec Russian Twists (weighted) + 30 Sec Hollow Rocks x 5 Sets
b) 8 DB Lateral Raises + 8 DB Front Raises – 4 Sets